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Exercise handout — move better, feel better.
TRX Y Raise
Using TRX straps, lean back and pull yourself up with arms in Y position. Advanced back exercise.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
other
No equipment? Try: Gymnastics rings
Dosage
3
Sets
10
Reps / Time
60 sec
Rest
2 up / 1 hold / 3 down
Tempo
Step-by-Step Guide
Set up
- Hold TRX handles
- Walk feet forward and lean back
- Arms extended in front, body in straight line
- The more you lean, the harder it is
No image for this step. Follow the written instruction.
Step 1 of 5
Pull yourself up by squeezing shoulder blades
No image for this step. Follow the written instruction.
Step 2 of 5
Arms move out to Y position
No image for this step. Follow the written instruction.
Step 3 of 5
Squeeze at the top
No image for this step. Follow the written instruction.
Step 4 of 5
Lower slowly with control
No image for this step. Follow the written instruction.
Step 5 of 5
Keep body straight throughout
Breathing
- Breathe out as you pull up
- Breathe in as you lower
Form Cues
- Squeeze shoulder blades hard
- Keep body straight
- Don't bend elbows much
- Control the lowering
Common Mistakes to Avoid
- Bending elbows too much
- Sagging hips
- Not going to full Y
- Dropping down too fast
Safety Information
Keep body tight. Don't let hips sag.
Progressions
Walk feet forward to make harder
Regressions
Walk feet back to make easier
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.